Spine Flexion: Hip vs Spine 1/4, Leaning over to deadlift, to pick something up off the ground or tie your shoe can be done through the hip or through the spine. The fitness industry demonizes rounding of the spine, even though it’s just a function of the joint structure, which is no different than extension, lateral flexion or rotation, yet these don’t get demonized. The very act of avoiding spine flexion training in itself creates limited flexion because no capacity has been built, and if you
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Spine Flexion: Hip vs Spine 1/4, Leaning over to deadlift, to pick s…
11.3K views6 months ago
FacebookSam Rosin
Your Spine Is Supposed to Move: Flexion 1/4, Our spine is meant to round, but the industry demonizes it. It’s probably because most people don’t train spine flexion, they suck at it and as a result, hurt themselves loading flexion. But does this make it dangerous? Or were they just unprepared for it? Flexion can be trained a few different ways, Jefferson Curls are the most common and place a lot of emphasis on lengthening the back of our spine; it’s basically a spine deadlift as opposed to a hip
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Your Spine Is Supposed to Move: Flexion 1/4, Our spine is meant to …
10.9K views11 months ago
FacebookSam Rosin
Spine & Scap Stuff: Posterior Rotators 3/5, When training spine rotation it’s almost always exclusive oblique focused through Russian Twists, cable rotations, etc. Those are great options for that, but that just trains anterior spine tissue, musculature on our front side and no regard for posterior tissue. Axial rotations like this are a “warm up” or burnout to finish off internal training that I often do to ramp up this region, which doesn’t often get this type of movement stimulus; just 60-90
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Spine & Scap Stuff: Posterior Rotators 3/5, When training spine …
11K views3 months ago
FacebookSam Rosin
While we now know you can’t really bias upper back from lats in a pull-down, you certainly can in a row! For more upper back ⬇️✅Little bit of T-spine extension to disadvantage the lats ✅Drive elbows back and behind bodyFor more lats⬇️✅Limit t-spine extension by keeping a neutral spine as much as possible (too much t-spine extension will take lats out of active range) ✅Don’t pull far past body (lumbar and thoracic fibers extend a bit posteriorly so you can pull a bit past body) ✅Drive elbows to h
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While we now know you can’t really bias upper back from lats in a pull …
2.2K viewsOct 12, 2023
FacebookDanielle Webster
Spine Training, When was the last time you heard someone say they were going to the gym to train their spine? You likely haven’t and that perspective is exactly what’s missing in most regimes. Your spine is meant to move, specifically flexion, extension, rotation and lateral flexion. With 24 vertebrae that act as individually functioning joints, there’s a lot of movement capability to be had, yet so many people think it’s dangerous; this where the concept of a “neutral spine” gets thrown around.
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Spine Training, When was the last time you heard someone say they …
6.4K views4 months ago
FacebookSam Rosin
Absolutely this will be your new FAVE lunge variation✨I discovered this one yesterday while doing lunges on the smith machine. The smith offers a higher degree of stability than using dumbbells and it’s also easier to set up. Using it like this loads the sagittal plane instead of the frontal and allows you to better maximize hip flexion. I’ve found that in the frontal plane, it can be hard to really get that lean that we want for more glutes. It also helps you to maintain more of a neutral spine
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Absolutely this will be your new FAVE lunge variation✨I discovere…
22.6K viewsJul 31, 2023
FacebookDanielle Webster
People will often say that rounding your back will cause the glutes to activate more but this simply isn’t true. ✅Rounding your back can be a good teaching tool to teach someone to drive their glutes into the pad but eventually you want to transition to using a neutral spine.A round back is often cued because spine extension has been said to activate the erector spinae more however having “less” erector spinae doesn’t mean “more glutes”. If you’re feeling a lot of low back, start with the round
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People will often say that rounding your back will cause the glutes to …
3.8K viewsJan 6, 2024
FacebookDanielle Webster
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